CrossFit Barwon – CrossFit

Quality Work

April positional work – Pull (Weight)

EMOM x 5

5 ATG split squats per side

EMOM x 5

6 Pull ups ( Goal = +60/25% bwd )

Strength

Back Squat (Back Squat EMOM x 10 , 10 Slanted reps – Goal BDW)

Hero

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Warm-up

Squat warmup 2021 (No Measure)

3 rounds [

10 Dead bugs

10 Hip swivel extensions

10 Bird dogs]

Banded work – [all walks with Kb in offset]

20 m Monster walk

40 Frog Pumps

20 m backwards monster walk

40 Glute bridges

40 m Side steps

40 Wall sit hip abductions

20 Goblet squats on tension

Stay connected

Social Links (No Measure)

– Group Chat on Discord: https://discord.gg/WcJVSwk3CN

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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